Ocallaghan Aimee Hyrox Result

Dive into this athlete’s performance at 2023 Dublin using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 157 similar athletes.

Performance Highlights

GBR GBR Flag Women 40-44 #175013 02:07:25 62nd in AG | Top 93.9% 343rd | Top 94.5%
+01:53
01:05:29
Run Total
+00:17
08:11
Avg. Lap
-02:09
04:26
Best Lap
+01:52
55:04
Workout Total
+00:14
06:53
Avg. Workout
-03:59
06:56
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 157 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 157 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ocallaghan Aimee's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Ocallaghan Aimee's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 157 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Ocallaghan Aimee's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Ocallaghan Aimee's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 13:08. Check the detail of the improvement plan below.

06:18 Potential Improvement 48.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:18 01:05:29 to 59:11 48.0%
Burpees Broad Jump 04:06 13:45 to 09:39 31.2%
Sandbag Lunges 01:37 08:40 to 07:03 12.3%
Rowing 00:48 06:57 to 06:09 6.1%
Farmers Carry 00:19 03:22 to 03:03 2.4%
Ski Erg 00:00 05:34 to 05:34 0.0%
Sled Push 00:00 02:47 to 02:47 0.0%
Sled Pull 00:00 08:08 to 08:08 0.0%
Wall Balls 00:00 05:51 to 05:51 0.0%

Splits Time

Ocallaghan Aimee Perfect Race
Splits Total Average Total
Running 1 04:26 00:00 06:27 -02:01 00:00 +00:00
Ski Erg 05:34 04:26 05:44 -00:10 06:27 -02:01
Running 2 08:02 10:00 07:10 +00:52 12:11 -02:11
Sled Push 02:47 18:02 03:43 -00:56 19:21 -01:19
Running 3 08:28 20:49 07:47 +00:41 23:04 -02:15
Sled Pull 08:08 29:17 08:10 -00:02 30:51 -01:34
Running 4 08:06 37:25 07:53 +00:13 39:01 -01:36
Burpees Broad Jump 13:45 45:31 10:31 +03:14 46:54 -01:23
Running 5 08:45 59:16 08:24 +00:21 57:25 +01:51
Rowing 06:57 01:08:01 06:11 +00:46 01:05:49 +02:12
Running 6 08:16 01:14:58 08:03 +00:13 01:12:00 +02:58
Farmers Carry 03:22 01:23:14 02:58 +00:24 01:20:03 +03:11
Running 7 08:09 01:26:36 08:07 +00:02 01:23:01 +03:35
Sandbag Lunges 08:40 01:34:45 07:32 +01:08 01:31:08 +03:37
Running 8 11:21 01:43:25 09:27 +01:54 01:38:40 +04:45
Wall Balls 05:51 01:54:46 08:23 -02:32 01:48:07 +06:39
Roxzone 06:56 02:07:25 10:55 -03:59 02:07:25
Based on 157 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Aimee Ocallaghan had a strong performance in the 2023 Dublin Hyrox race, finishing with an overall rank of 343 out of 1139 athletes, which places her in the top 30% of participants. In her age group (40-44), she ranked 62 out of 198 athletes, also in the top 31%.

Aimee's overall time was 02:07:25, with a total running time of 01:05:29. Her total running time was 03:47 slower than the average for her finish time. This suggests that Aimee may need to improve her overall fitness and transition time in order to decrease her roxzone time and perform more efficiently in the race.

Segment Analysis:
- Running 1: Aimee performed exceptionally well in this segment, finishing in 00:04:26, which was 01:44 faster than the average time. This indicates that Aimee has strong running capabilities and should continue to focus on maintaining her speed and endurance in her training routine.
- Ski Erg: Aimee completed this segment in 00:05:34, which was 00:02 faster than the average time. Her performance in this segment was solid, and she should continue to incorporate ski erg exercises in her training routine to maintain her efficiency and speed on this equipment.
- Running 2: Aimee finished this segment in 00:08:02, which was 00:58 slower than the average time. To improve her performance in this segment, Aimee should focus on increasing her speed and endurance during running workouts. Incorporating interval training and hill sprints can help her build the necessary strength and speed for this portion of the race.
- Sled Push: Aimee completed the sled push in 00:02:47, which was 01:26 faster than the average time. Her performance in this segment was strong, and she should continue to focus on maintaining her strength and technique in sled pushes.
- Running 3: Aimee finished this segment in 00:08:28, which was 00:36 slower than the average time. Similar to Running 2, Aimee should focus on increasing her speed and endurance in running workouts to improve her performance in this segment.
- Sled Pull: Aimee completed the sled pull in 00:08:08, which was 00:46 faster than the average time. Her performance in this segment was solid, and she should continue to focus on maintaining her strength and technique in sled pulls.
- Running 4: Aimee finished this segment in 00:08:06, which was 00:15 slower than the average time. To improve her performance in this segment, Aimee should continue to focus on increasing her speed and endurance during running workouts.
- Burpees Broad Jump: Aimee completed this segment in 00:13:45, which was 03:33 slower than the average time. This segment was one of the areas where Aimee lost the most time. To improve her performance in this segment, Aimee should focus on improving her explosive power and endurance through exercises such as burpees, jump squats, and box jumps. She should also focus on maintaining proper form and technique during the broad jumps to optimize her performance.
- Running 5: Aimee finished this segment in 00:08:45, which was 00:22 slower than the average time. Similar to previous running segments, Aimee should focus on increasing her speed and endurance in running workouts to improve her performance in this segment.
- Rowing: Aimee completed the rowing segment in 00:06:57, which was 00:46 slower than the average time. To improve her rowing performance, Aimee should focus on building her upper body and core strength through exercises such as rows, pull-ups, and planks. Additionally, incorporating interval training on the rowing machine can help improve her rowing endurance and efficiency.
- Running 6: Aimee finished this segment in 00:08:16, which was 00:09 slower than the average time. Similar to previous running segments, Aimee should focus on increasing her speed and endurance in running workouts to improve her performance in this segment.
- Farmers Carry: Aimee completed the farmers carry in 00:03:22, which was 00:22 slower than the average time. To improve her performance in this segment, Aimee should focus on building her grip strength and overall strength through exercises such as farmers carries, deadlifts, and kettlebell swings. Incorporating grip training exercises can also help improve her grip endurance during the farmers carry.
- Running 7: Aimee finished this segment in 00:08:09, which was 00:02 slower than the average time. Similar to previous running segments, Aimee should focus on increasing her speed and endurance in running workouts to improve her performance in this segment.
- Sandbag Lunges: Aimee completed this segment in 00:08:40, which was 01:06 slower than the average time. To improve her performance in this segment, Aimee should focus on building her lower body strength and endurance through exercises such as lunges, squats, and step-ups. She should also focus on maintaining proper form and technique during the lunges to optimize her performance.
- Running 8: Aimee finished this segment in 00:11:21, which was 01:42 slower than the average time. This segment was another area where Aimee lost a significant amount of time. To improve her performance in this segment, Aimee should continue to focus on increasing her speed and endurance during running workouts, specifically targeting long-distance running and hill training.
- Wall Balls: Aimee completed the wall balls segment in 00:05:51, which was 01:42 faster than the average time. Her performance in this segment was strong, and she should continue to focus on maintaining her strength and technique in wall balls.
- Roxzone: Aimee completed the roxzone in 00:06:56, which was 03:38 faster than the average time. Aimee performed well in this segment, indicating good fitness and transition time. To further improve her roxzone time, Aimee should focus on improving her overall fitness and transition efficiency.

Segments to Improve


Based on the analysis, the segments that Aimee should focus on improving are:
- Burpees Broad Jump
- Running 2
- Rowing
- Running 3
- Running 5
- Farmers Carry
- Running 4
- Sandbag Lunges
- Running 8

For each of these segments, Aimee can incorporate specific training strategies and techniques to enhance her performance:

1. Burpees Broad Jump:

- Incorporate explosive power exercises such as burpees, jump squats, and box jumps into her training routine.
- Focus on maintaining proper form and technique during the broad jumps to optimize performance.
- Perform interval training to improve endurance during this segment.

2. Running 2, Running 3, Running 5, Running 4, Running 8:

- Increase speed and endurance through interval training and hill sprints.
- Incorporate long-distance running and hill training to improve performance in these segments.

3. Rowing:

- Build upper body and core strength through exercises such as rows, pull-ups, and planks.
- Incorporate interval training on the rowing machine to improve rowing endurance and efficiency.

4. Farmers Carry:

- Build grip strength and overall strength through exercises such as farmers carries, deadlifts, and kettlebell swings.
- Incorporate grip training exercises to improve grip endurance during the farmers carry.

5. Sandbag Lunges:

- Build lower body strength and endurance through exercises such as lunges, squats, and step-ups.
- Focus on maintaining proper form and technique during lunges to optimize performance.

Strategies


- Pace strategically to avoid burning out early in the race. Start with a comfortable pace and gradually increase intensity as the race progresses.
- Focus on efficient transitions between segments to minimize roxzone time.
- Prioritize the segments that Aimee identified as needing improvement during training sessions to specifically target those areas.
- Incorporate strength and endurance training exercises that are tailored to the specific segments that need improvement.
- Implement interval training and hill sprints to improve overall running performance and endurance.
- Practice proper form and technique for each segment to optimize performance and minimize wasted energy.
- Take advantage of any opportunities for rest and recovery during the race, such as during transitions or when waiting for equipment.
- Stay hydrated and fuel properly before, during, and after the race to maintain energy levels and prevent fatigue.

By implementing these strategies and focusing on the identified areas of improvement, Aimee can enhance her performance in future Hyrox races and continue to improve her overall fitness and athleticism.

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Kassab Christina 2024 Stockholm 02:07:25
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